Legumes are indispensable in a healthy diet, but often cause bloating and flatulence. Here are the remedies for these common annoyances
Don't store avocado like this: it's dangerousLegumes are indispensable in a healthy diet, but often cause bloating and flatulence. Here are the remedies for these common annoyances
In some people, i vegetable they can cause gas, abdominal pain, and even flatulence. These effects can be mitigated with some precautions, without having to give up the healthy legumes essential for a balanced diet and the health of our body. (Read also: Why you should soak lentils and beans before cooking them)
Index
Because legumes are good for you
Legumes are a healthy alternative to introduce into your diet, not only for those who follow a vegetarian or vegan diet. One of the reasons is that they fill, increasing the sense of satiety, and provide energy; this is mainly due to the fiber andhigh amount of vegetable protein that contain.
The intake of fiber given by legumes contributes to the health of our immune system and intestines; but that's not all, as they also provide Vitamin B and important minerals such as iron and zinc.
There are legumes, such as lentils, that you can buy dried or pre-cooked. Chickpeas and pinto beans, in particular, are often bought in jars or cans as they can be prepared and consumed more easily and quickly.
Remedies for flatulence and bloating
Flatulence and abdominal bloating caused by legumes can be countered by practicing a few simple precautions.
Wash the legumes well
Regardless of whether you bought pre-cooked red kidney beans in a can or white kidney beans in a jar, i polysaccharides they are found in all legumes, and it is these that cause flatulence and abdominal bloating.
To reduce these unpleasant effects, the advice is wash the legumes before cooking; this in addition to reducing swelling, due to the sugars that accumulate in the canned liquid, also helps with flatulence. Fortunately, the liquid can be easily washed off with plain water.
If you don't buy lentils, beans, chickpeas etc. pre-cooked, but soak and cook the legumes yourself, always remember to wash them thoroughly; how? Put the dried legumes in a colander, after having soaked them, and rinse them thoroughly with cold water.
Respect the specified cooking time
If you cook the legumes for a long time and let them soften, they become a lot more digestible, also because the more they are cooked, the more the swelling sensation that usually occurs after eating them decreases. Another tip is to change the water during cooking, or to counteract abdominal swelling, an excellent remedy is blend the legumes, for example to prepare hummus or homemade falafel. (Read also: Hummus: the traditional recipe and 5 tasty variations)
Use herbs and spices
Among the remedies for flatulenceinstead, we recommend that you use herbs and spices which also give a unique aroma to your dishes. Among the best spices to use with legumes we recommend:
- anise
- fennel
- cumin
- cumin seeds
- marjoram
Remember that if you eat legumes regularly for a longer period of time, your body gets used to it, and the risk of flatulence as well as bloating decrease.
Follow us on Telegram | Instagram | Facebook | TikTok | Youtube
Photos: Oekotest
Could it be interesting for you:
- Many buy them, but are canned beans really healthy legumes?
- Legumes: carbohydrates or proteins? How to combine them in a balanced meal according to the nutritionist
- Legumes will save the world
- Legumes, the best protein, but canned ones are ok too?
- Beans and lentils will save us! We need to grow more legumes to reduce pesticides and really feed the earth
- Can legumes replace meat? Yes, confirmation in a new study
- Legume diet: how it works, weekly schedule, what to eat and contraindications
- Legumes and Cereals cooked for 2 to 5 minutes? Here's how to do it!
